Pages

Friday 5.21.10

Dave W. showing us how broad jumps are done...and with only one good arm!

SWOD: Bench Press 5-4-3-2-1

Start with finding a 5 rep max for the day. Then continue to do one set of 4,3, 2, and 1 rep, trying to increase the weight each set.

Metcon:7 rounds:

-Jump Rope, 2 minutes
-Rest, for one minute.

Can you continue this for 7 rounds? This is 21 minutes, but just 14 minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one.

Keep track of your jumps each set, whether you performed singles, doubles, or a mixture of both.

SWOD:I skipped the bench today to work some overhead pressing instead. I worked up to 26#5 for a push press 1rm PR. Then I worked up to a 315# rack jerk 1rm PR. Then I dropped down and did 190# 5rm shoulder press PR.

Metcon:I skipped it today because I was feeling pretty run down from a 6-day work week with 5 straight workout days.